What do I love most about these quesadillas? (Apart from saying ‘quesadillas’ in a Mexican accent.) You can fill them with goodies or use them to dip into something delicious. Either way, the secret is to always make sure the cheese is melted.
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Black Bean and Capsicum Quesadillas
Notes:
Gluten free
There are plenty of gluten-free flatbread options to choose from.
Dairy free
Substitute the cheddar with a plant-based cheddar.
Vego/vegan
For a vegan version, replace the cheddar with a plant-based cheddar
Fussy eaters
If your kids are not that keen on capsicum, try chopping it super fine so that it disappears into the black bean mix.
Metric
5mL
Tablespoon
15 mL
Fluid Ounce
30 mL
Cup
240 mL
Pint
473 mL
Quart
946 mL
Gallon
3.785 L
Weight Measurements Ounce
28.35 g
Pound
453.59 g
Length Measurements Inch
Ingredients
1
avocado
15 ml
extra-virgin olive oil
1/2
brown onion, finely chopped
1/2
red capsicum, finely sliced
400 g
can black beans, drained
15 ml
sea salt
15 ml
smoked paprika
2
flatbreads or tortillas juice from
1/2
lime
118 ml
grated cheddar
Ingredients
1
avocado
1 tablespoon
extra-virgin olive oil
1/2
brown onion, finely chopped
1/2
red capsicum, finely sliced
14.1 ounces
can black beans, drained
1 teaspoon
sea salt
1 teaspoon
smoked paprika
2
flatbreads or tortillas juice from
1/2
lime
1/2 cup
grated cheddar
Directions
First, mash the avo in a bowl.
I find a fork is the way to go. It doesn’t have to be consistent, just mashed up anyway you like.
Mark as complete
Heat the oil in a frying pan over medium heat.
Add the onion and cook for 3 minutes, then add the capsicum and cook for 2 minutes more, stirring occasionally. Now stir in the drained black beans, salt and paprika. Cook for 3–4 minutes, or until the black beans have heated up and the capsicum has softened. Transfer the mixture to a bowl.
Mark as complete
Wipe out the pan and put it back over the heat
We are just heating here, not cooking. Place a flatbread in the pan and heat for 30 seconds on each side.
Mark as complete
Now it’s time to assemble.
Add half the bean mixture to one half of the first flatbread, then place some avocado, lime juice and cheese on top. Fold the flatbread in half so all the ingredients are covered and then pop it back into the pan over medium heat with the cheese side facing down. Cook for around 2 minutes, or until the cheese has melted. Now flip the quesadilla over to heat the other side for around 1 minute. If it’s looking a little too fat, just squash it down with a spatula so the ingredients spread out evenly.
Mark as complete
Repeat this process to make the second quesadilla.
Cut the quesadillas in half and put them straight into the lunchbox to maintain the crunch. You can wrap them in foil to keep them warm if you like.
Mark as complete
Nutrition per serving
| Amount per serving | |
|---|---|
| Calories | 838 |
| Carbohydrates | 83.2g |
| Fiber | 24g |
| Protein | 34.7g |
| Fat | 57.9g |